Power and Performance Test Warm Up

[flatlander]

I am doing my Power and Performance Field Test today and want to get more info on the warm up.  I thought that I saw somewhere detail info on warm up but I cannot find it.  I found this on the test guidelines page, 

• Always conduct the same warm-up routine before every field test of at least 30 minutes warming up with at least one effort near lactate threshold.

Is it ok to just do 30 minutes of casual pace with a three 10 second all out effort every ten minutes as the warm up?

Thanks,

Joe G 

[Lynda]

Joe,

Here is my preferred warm up routine.

5-15 minutes in HR zone 1 or power L1, 5 minutes in HR

zone 2 or power L2, 5 minutes in HR zone 3 or power L3, 3 minutes HR zone 1 or power

L1, 2 x 1 minute in power L4 or building HR up to zone 4 by the end of the minute with

3 minutes L1 between, 2 minutes HR zone 1 or power L1.

Lynda

[flatlander]

This is difficult since this is my first Field Test and thus not know the ranges of my zones.  

 

I will consider HR Zone 1 as easy pace, little harder as Zone 2, about 75% for Zone 3 adn all out for Zone 4 for the test.  

[Lynda]

Zone 4 is hard but not all out. It is the pace you can continue for 20 minutes so should feel very reasonable for a 1 min effort. Not all out.

Read through this table to calibrate your perceived exertion (PE) to zones Training Intensity Guidelines

Lynda

[Author]

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